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World-Class Fitness in 100 Words




*Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.*Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.*Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.*Regularly learn and play new sports.— Greg Glassman, founder of CrossFit "What is Fitness?"

Thursday, July 4, 2013

Thurs, 07042013

Sleep night prior: 12:30-8:30

Body:  all good minus shoulder and wrist. 

Programming:
A.Clean every :30 for 8 min - building each time 
135-155165-175-185-195-205-215-225-235-245-255-265-275-285(f)
^ was every :30 til prob last 3-4 reps. Couldn't change weights fast enough it seemed. Was prob more like :40-:45 seconds then.
07042013 from Brandon Petersen on Vimeo.

B. OHS - failure. Couldn't event OHS the barbell.  Realizing how much need to focus lower body flexibility. New routine daily. Morning afternoon and night stretching. 

C. SA DB Row - used 80# DB.  5 reps each side at , alternating. 

Nutrition: 
Breakfast:  eggs + strawberries + OJ

Pre wod: hmb + Gatorade + bcaas 

Post wod: SFH recovery + bcaas + glutamate + oats

Lunch: tuna with mayo + pickles + some fishy's. :-)



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